Fitness, Nutrition and Health Tips - September 2012Beat the week day morning rush: healthy breakfast and lunch ideas for busy days The start of the

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Fitness, Nutrition and Health Tips - September 2012

Beat the week day morning rush: healthy breakfast and lunch ideas for busy days

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The start of the new school year is just around the corner. While I'm thrilled that my children will be heading back to the classroom (away from the allure of their computers and video games), I'm less than excited about the return of the week day morning rush. Breakfast, lunch and dinner all to be prepared, packed and planned before I've had my second cup of coffee!

Over the years, I've acquired some tips to streamline those busy mornings.

do as much as you can the night before. Pack lunches. Thaw something out for the next day's dinner. Set up the cappuccino maker so all you have to do in the morning is hit 'start'
cook once, dine twice. I always make extra servings of dinner. Enough so that I don't have to think about what to pack myself for the next day's lunch. Pack it up as soon as the evening meal is done.
serve one morning meal at a set time. Over the summer, my kids have grown accustomed to having a short order cook. Special requests have been entertained and breakfast made for each child as they awoke. Come September, everybody gets the same breakfast and it's served at 7:30. No exceptions!

Need some specific ideas for quick morning meals? Here are 5 breakfast recipes for the time-crunched!

Tired of boring old sandwiches? Try one of my favourite easy mid-day meals to elevate your lunchtime mood!

salad in a jar. I love salad for lunch, but hate letting it sit in dressing all morning. Here's a solution. Take a large jam jar (with a lid, please!). Pour some salad dressing in the bottom. Layer your vegetables, greens, protein and fruit or nuts on top. Seal and go. Invert just before you eat to coat lightly with dressing!
wraps are a favourite in my house. Layer veggies and protein along the centre line of a large, flour (or alternate grain) tortilla. Wrap it all up in wax paper or cellophane. An easy, portable, one-hand (for those of us who eat while driving...) lunch! Experiment with adding hummus or cream cheese.
hearty harvest soup Now that it's fall, there's nothing more appetizing come lunchtime than a piping hot thermos full of soup. Soup making is a great Sunday afternoon activity. Combine an assortment of veggies in a large pot. Add a bit of oil, some onion and garlic and spices of your choice. Saute veggies until nearly cooked. Cover with water or stock. Simmer for 30-60 minutes. Pre-cooked protein can be added at this point (last night's leftovers, perhaps?). Reheat single portions and fill your pre-heated thermos while the kids clean up the breakfast dishes!

Remember, the healthier your breakfast and lunch, the less likely you'll be reaching for a pastry or a vending machine treat mid-afternoon

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Starting September 2nd: The "Fresh Start Fitness Challenge"

Fresh Start Fitness Challenge

In the fitness industry, 'September is the new January'!

Many people take a break from regular exercise and healthy eating over the summer, preferring to spend their days lounging by the pool and indulging in alcohol-filled beverages and fat-laden barbecue treats.

Sound familiar? My "Fresh Start Fitness Challenge" may be just the motivation you need to get back into your healthy lifestyle groove (or get started on the road to healthy living for the very first time!).

Each Sunday in September, I'll be posting a list of challenges on my blog; challenges for you to complete over the next 7 days. Comment on your successes and attempts and you'll be entered to win an 8-week Fitness Coaching Package courtesy of me, fitknitchick!

Keep up to date with each week's challenges by (1) subscribing to my blog (you'll automatically receive an email notification every time I post) and (2) 'liking' my Facebook page (all you need to do is click on the link and 'Like' the page!)

Don't be shy! The more you comment and participate, the more chances you have of winning and the more likely the changes will stick!

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Ask me! Your fitness and exercise questions answered

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"I'm just starting to exercise. Can you tell me how many days per week I should be working out and what types of workouts I should be doing?
P.S. I have no injuries, but need to lose about 20 pounds and want to see some muscle definition."

Congrats on your decision to become physically active!

All exercise programs should be include the following three elements:
* cardiovascular training
* strength training
* flexility and balance training

During the first month of a new exercise program, focus on consistency rather than volume. Set aside three days to get your workouts in. Each workout should be no longer than 60 minutes and should include all three elements listed above.

Try starting with a light warmup. Choose your favourite cardio machine and move at a pace sufficient to make you feel a little warm and elevate your heart rate slightly. Stay at this pace for 5-7 minutes.

After 7 minutes, increase your pace or intensity, so that you begin to sweat and start breathing more heavily. Maintain this intensity until you hit the 15-20 minute mark. Slow down to your initial pace for another 5 minutes before getting off.

The next 20 minutes of your workout should be spent in the free weights section of the gym. Practice body weight versions of squats and lunges. Add dumbbell shoulder presses, bicep curls and rows. Try some pushups and planks. Ask for assistance from the gym attendant or hire a personal trainer to set up a program that targets your specific needs.

Spend the remainder of your hour stretching and working on balance. Bosu and stability balls are fantastic balance tools. For some people, simply standing on one foot and closing their eyes is balance challenge enough!

By the end of the month, your body will be ready to take on bigger challenges. Good luck!

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Tamara Grand is a personal trainer, group fitness and spinning instructor, clean eater, wife, mother and FitFluential Ambassador. She blogs about fitness, food, family and fibre (knitting fibre, that is) at fitknitchick.

Please visit and subscribe today!

For daily fitness motivation connect with her on Facebook and follow her on Twitter (she follows back!).

NEW! Workouts and exercise demonstrations now available on her YouTube channel!

Coming this Fall: Online Fitness Coaching...watch for details!

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